“You’ve gotta squat” may be heard echoing through gyms worldwide. At face value, it’s undoubtedly useful advice. Squatting strengthens the complete lower body and builds muscle within the legs, while also working the core and upper-body stabilizers.

Nevertheless, squatting isn’t one specific exercise; it’s a general movement pattern. Telling someone to squat is like telling them to eat. It’s well-intentioned but vague. Many lifters assume that the barbell back squat is the default “squat” and other movements are only variations.

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While the back squat has loads of its own benefits, it could not belong on that pedestal. The front squat can easily take the highest spot. It offers several advantages the back squat can’t match and just may be a greater overall alternative for a lot of lifters. Here’s a deep dive into learning which kind of squat really belongs in your training program.

Back Squat and Front Squat

Back Squat and Front Squat Differences

Beyond essentially the most visual difference — the barbell’s position — there are several key differences between these two primary squats.

Muscle Recruitment

The bar position during a back squat requires lifters to lean forward, somewhat significantly, through the exercise. This froward lean recruits more of the posterior chain — glute, hamstrings, and lower back — to take care of a stable upper body position. The lower back, particularly, is very activated during back squats.

While lower back involvement can play a job in constructing overall strength, it may well even be a limiting factor for lifters with pre-existing lower back problems.

In contrast, the front squat  significantly recruits the anterior chain muscles — abdominals, hips, and quadriceps. (1) Since the barbell is supported across the front of the shoulders, the load stays closer to the body’s center of gravity without causing any drastic forward leaning.

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This upright torso position reduces lower back involvement while increasing abdominal activation. The bar position through the front squat also requires more wrist and elbow mobility to carry the bar in place; the back squat typically requires more shoulder mobility to take care of a stable grip on the bar.

Interestingly, lower body muscle recruitment is more closely related to general squat depth than actual bar position. Achieving a deeper position in the underside of a squat, whether it’s a back squat or front squat, will recruit more hamstring and glute muscle. (2)

Squatting to a comparatively higher position — thighs roughly parallel to the bottom or higher — will focus muscular stress on the quadriceps. The front squat has also been shown to extend activation in one in all the quadriceps muscle heads, but not the complete muscle. (3)

The upright torso position of a front squat may often allow a lifter to realize a deeper squat with less overall strain, but many lifters are capable of reach comparable depths with a back squat.

Joint Strain

By way of overall joint stress, the back squat is commonly considered to be more stressful to joint structures in each the upper and lower body. (4)

Since the load is supported across the upper back and requires an engaged lumbar spine (lower back) with a forward lean, the low back and hips may be placed under a major strain.

The shoulder joint can also be stressed while supporting the bar across the back, especially for lifters with excessively tight chest or shoulder muscles, or pre-existing shoulder issues.

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Joint stress can often be mitigated with certain adjustments to foot placement, stance width, hand position, and squat depth. Nevertheless, the back squat generally has more potential to be rougher on the involved joints than the front squat.

That said, the front squat can stress the wrist joints since the bar is held in what’s referred to as the “rack” position, with the palms facing the ceiling and fingers under the bar near your shoulders.

Again, certain adjustments may be made to accommodate poor wrist mobility. Lifters can adjust their grip, use a crossed arm position, or attach long lifting straps to the bar for a neater grip. But the fundamental front squat movement and rack position can still potentially strain the wrist joint. The back squat places the wrists in a more stable and fewer stressful position.

Back Squat and Front Squat Similarities

Despite several physical and performance differences, these two primary squat variations share several advantages.

Movement Pattern

If someone confiscated your barbell and asked you to perform a body weight “front squat” and “back squat,” the movements would look just about similar. A squat is a foundational movement pattern; “front” and “back” refer strictly to the position of whatever weight you’re using. 

It’s what turn of the century lifters used to call the “deep knee bend” — simply bending your legs to realize a deep squat position. Whether you’re holding a barbell across your back, supporting a barbell on the front of your shoulders, cradling a sandbag in your elbows, or holding a dumbbell at chest-level, you’re still squatting.

Each the back and front squat use the quadriceps, hamstrings, and glutes as energetic muscles to maneuver the burden. The abdominals and lower back are recruited as stabilizers to take care of a secure and powerful upper body position. The upper back, shoulders, even the lat muscles to an extent, provide further torso stability.

Either squat variation may be performed with a comparatively wider stance or a more narrow stance, depending on the lifter’s goals and individual limb leverages. Each may also be performed to various depths and different ranges of motion, which is able to barely alter the lower body muscle emphasis.

Technique Differences Explained

While simply shifting the barbell’s position from the front to the back may not sound like a major change, it initiates a cascade of differences which is able to affect technical performance of the lift and, ultimately, the general results.

Bar Position

The back squat requires the lifter to support the barbell across their upper back and shoulders. To forestall the bar from sliding directly down the lifter’s back, the torso is angled barely forward and the hands grip the bar on either side. This creates tension throughout the complete upper body, while activating the massive back muscles, abdominals, and lower back for stability.

The front squat supports the bar across the front deltoids (front of the shoulder), typically placed near the collarbones or neck. The rack position requires the lifter to bend their arms and maintain the bar’s position with their hands, or fingers, on the bar.

This front-loaded position requires the shoulders, biceps, and forearms to support the burden. The upper back can be worked isometrically to maintain the bar near the body, and the abdominals are significantly activated to work against the compressive force of the burden.

Body Posture

The angled torso position of the back squat is obligatory to counterbalance the load, which puts the lower back right into a more energetic role as a stabilizer. General hip position through the back squat may make it difficult for some lifters to succeed in a comparatively low depth in the underside position unless they’ve a high level of hip mobility.

The front squat, on account of the more upright torso position, allows lifters to more naturally “sink” right into a deeper squat position in the underside with relatively less strain on their hips, knees, and low back.

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The rack position does require significant upper back strength and the lifter must resist the burden pulling their upper back right into a rounded position, while the back squat will typically see lifters falling right into a rounded lower back position.

Methods to Back Squat

Begin with the bar set in a rack at roughly upper-chest level. Dip beneath the bar and place it across your upper back and shoulders. The bar shouldn’t rest directly in your neck or spine.

Grab the bar with each hands facing forward. Pinch your shoulder blades together and pull your elbows under the bar to form a stable “shelf” of muscle to support the load. Arise to unrack the bar, and take one or two small steps backwards.

Step to the side with one foot to set your stance width. Brace your core and push your hips back as you bend your knees. Keep your feet flat throughout the complete repetition. Reach an appropriate depth based in your goals and general mobility. Aiming to have your thighs parallel to the bottom is an efficient compromise for muscle-building and strength gains. (5)

Form Tip: Squeezing the bar in your hands can contribute to total-body tightness and stability. (6) To make sure a good upper body and improve power output, grip the barbell hard before unracking and check out to crush the bar during each repetition.

Advantages

• The back squat is the perfect squat variation for constructing overall strength. The general body position maximizes leverage and allows significantly heavy weight to be moved.
• This exercise is sport-specific for competitive powerlifters, because it is one in all the movements performed in meets.
• Since the back squat allows potentially heavier loads for use, it may well be useful for constructing size and strength together. (7)

Back Squat Variations

The back squat is, itself, one specific squat variation, but there are several similar variations which supply comparable or unique advantages while reducing potential drawbacks like lower back strain.

High-Bar Back Squat

This subtle adjustment to the back squat shifts the bar position higher on the upper back and traps. The slight change in leverage allows the lifter to take care of a more upright torso, which reduces lower back strain and allows a more natural deep squat in the underside position.

The vertical torso position also encourages a more in-depth stance, which affects squat depth and lower-body muscle recruitment.

Safety Bar Squat

The protection bar is one of the crucial unique-looking barbells you’ll find in a gym. The additional-thick padding and angled bar sleeves shifts the barbell’s center of gravity, while the forward-facing handles allow a neutral grip which reduces shoulder strain.

The protection bar squat decreases lower back involvement while increasing activation of the upper back muscles.

Methods to Front Squat

Begin with a barbell in a rack barely below your collarbones. Grab the bar barely outside shoulder-width, using a palms-down grip. Approach the bar and permit your arms to bend. Your elbows should point forward because the bar rests on the fronts of your shoulders.

Keep your abs fully engaged and maintain a straight back. Straighten your legs to unrack the bar. Take one or two steps backwards and one step to the side to determine your stance width. Flex your core as you stabilize the burden.

Bend your legs and descend as little as possible. Keep your shoulders pulled back and your upper body vertical as you lower into the underside position.

Form Tip: Don’t allow your elbows to point down. The barbell, and your torso, will follow your elbows — in the event that they drift down, the burden will fall forward and the lift will fail. Keep your elbows aimed as straight-ahead as possible to make sure a powerful and stable body position.

Advantages

• This movement allows intense lower body training with limited stress on the lower back.
• The front squat is sport-specific for a lot of competitive strength athletes, including Olympic weightlifters and CrossFit athletes. 
• This exercise can be well-suited for general sports athletes who need a lower body strength-building exercise with limited knee strain. (8)

Front Squat Variations

While the front squat may be performed with several grip variations (basic rack position, cross-arm, or using straps), there are other effective front-loaded squat variations which could also be more appropriate for certain lower body workouts, depending on the lifter’s goal.

Goblet Squat

The goblet squat combines the front-loaded, lower back-sparing advantages of a front squat with the straightforward versatility of a single dumbbell or kettlebell.

The movement is commonly used to introduce the squat movement pattern to beginners, improve lower body mobility, or as a warm-up for more experienced lifters. Nevertheless, with sufficient load, intensity, and volume, the goblet squat generally is a serious muscle-builder.

Zercher Squat

Named after a preferred American weightlifter from the Thirties, the Zercher squat is performed with the barbell supported within the crooks of the elbows moderately than within the hands. This removes a number of the elbow and shoulder mobility requirements of a front squat, but can sometimes be simply uncomfortable on account of the pressure of the burden on the elbows.

Since the barbell is even closer to the hips and the body’s center of gravity, you possibly can maintain a particularly rigid and upright torso. This nearly eliminates lower back strain and heavily recruits the abdominal muscles. The Zercher squat has significant carryover to competitive strongmen/strongwomen, who often compete in events while carrying front-loaded odd objects.

Programming the Back Squat and Front Squat

Selecting essentially the most effective squat variation will depend totally on your training goal. Individual mobility restrictions, comparable to pre-existing back pain or hip or ankle issues, can also influence programming.

Sport-Specific Training

While many strength sports require athletes to perform specifically a back squat or specifically a front squat in competition, comparable to powerlifting Olympic weightlifting, respectively, each movements may be utilized in a training phase.

Competitive strongmen/strongwomen and CrossFit athletes can profit from incorporating each movements into their training, since their competitions are more diverse and so they might have to perform either (or each) specific movements during a contest.

For Strength

In terms of squatting for strength, the back squat reigns supreme. The back squat recruits essentially the most total muscle from head-to-toe (or, more specifically, from feet to traps) and coordinates leverage and technique to permit massive weights to be moved.

That’s why it’s one in all the massive three powerlifts — since it’s a great movement for assessing (and constructing) strength. For context, the best back squat of all time is within the ballpark of 1,100 kilos while the heaviest-ever front squat, by comparison, is closer to 800 kilos.

For Muscle

Squatting is taken into account a foundational exercise for beginners trying to construct a base of strength, in addition to muscle. It’s also a time-tested staple in bodybuilding leg workouts. As a leg-building exercise, the back squat is greater than adequate. It puts multiple body parts, including the glutes, hamstrings, and quadriceps, through muscle-building time under tension. (9)

Nevertheless, relatively few experienced bodybuilders proceed training the usual back squat, and as an alternative fit the front squat or quite a lot of other squat or deadlift variations into their leg routine to more efficiently goal specific muscle groups and emphasize individual body parts.

To make an extended story short (too late)… what they are saying is true — you do gotta squat. But despite what the powerlifting-inspired coaches inform you, you don’t “must” back squat. And despite what the athletic-based coaches inform you, you don’t “must” front squat. All you do must to do make a completely informed programming decision based in your specific goals and your individual capabilities.

References

1. Yavuz, H. U., Erdağ, D., Amca, A. M., & Aritan, S. (2015). Kinematic and EMG activities during back and front squat variations in maximum loads. Journal of sports sciences, 33(10), 1058–1066. https://doi.org/10.1080/02640414.2014.984240
2. Kubo, K., Ikebukuro, T., & Yata, H. (2019). Effects of squat training with different depths on lower limb muscle volumes. European journal of applied physiology, 119(9), 1933–1942. https://doi.org/10.1007/s00421-019-04181-y
3. Coratella, G., Tornatore, G., Caccavale, F., Longo, S., Esposito, F., & Cè, E. (2021). The Activation of Gluteal, Thigh, and Lower Back Muscles in Different Squat Variations Performed by Competitive Bodybuilders: Implications for Resistance Training. International journal of environmental research and public health, 18(2), 772. https://doi.org/10.3390/ijerph18020772
4. Gullett, Jonathan C; Tillman, Mark D; Gutierrez, Gregory M; Chow, John W. A Biomechanical Comparison of Back and Front Squats in Healthy Trained Individuals. Journal of Strength and Conditioning Research: January 2009 – Volume 23 – Issue 1 – p 284-292 doi: 10.1519/JSC.0b013e31818546bb
5. Clark, D. R., Lambert, M. I., & Hunter, A. M. (2012). Muscle activation within the loaded free barbell squat: a temporary review. Journal of strength and conditioning research, 26(4), 1169–1178. https://doi.org/10.1519/JSC.0b013e31822d533d
6. Abreu, R., Lopes, A. A., Sousa, A. S., Pereira, S., & Castro, M. P. (2015). Force irradiation effects during upper limb diagonal exercises on contralateral muscle activation. Journal of electromyography and kinesiology : official journal of the International Society of Electrophysiological Kinesiology, 25(2), 292–297. https://doi.org/10.1016/j.jelekin.2014.12.004
7. Schoenfeld, Brad J.; Peterson, Mark D.; Ogborn, Dan; Contreras, Bret; Sonmez, Gul T.. Effects of Low- vs. High-Load Resistance Training on Muscle Strength and Hypertrophy in Well-Trained Men. Journal of Strength and Conditioning Research: October 2015 – Volume 29 – Issue 10 – p 2954-2963 doi: 10.1519/JSC.0000000000000958
8. Bird, Stephen P. PhD, CSCS1; Casey, Sean BSKin, BSNutr, CSCS2. Exploring the Front Squat. Strength and Conditioning Journal: April 2012 – Volume 34 – Issue 2 – p 27-33 doi: 10.1519/SSC.0b013e3182441b7d

9. Burd, N. A., Andrews, R. J., West, D. W., Little, J. P., Cochran, A. J., Hector, A. J., Cashaback, J. G., Gibala, M. J., Potvin, J. R., Baker, S. K., & Phillips, S. M. (2012). Muscle time under tension during resistance exercise stimulates differential muscle protein sub-fractional synthetic responses in men. The Journal of physiology, 590(2), 351–362. https://doi.org/10.1113/jphysiol.2011.221200

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